Yancy Camp Workout 276

Couple reminders:
1) I created a closed Facebook group called – Yancy Camp Athletes & Coaches. If you’re not already in the group, shoot me a request to be added and I’ll make it happen.
2) A couple have asked “when should we re-test our fitness tests. Everyone signed up at different times so there aren’t set dates on when we all re-test. A good rule of thumb is to re-test every 2-3 months and make sure you don’t do the 15% x 15min & 3200m/2 mile tests on the same day. Now go enjoy 276!

Enjoy this one team. Your legs will be feeling it for several days afterwards so plan to give yourself a break for a few days afterwards in the area of lower body strength training.

For the 10min sections of this workout you can choose one of these options:

Run (trail, road, track, or treadmill) / 15% incline / moving back and forth with 15% & 30%

10min run (choosing one of the options above) at low end aerobic training zone effort.
Lunges x 100
Weighted step-ups x 50
Continue repeating but drop lunge and step-up reps down to 80/40, 60/30, 40/20, and 2010 for remaining 4 rounds.
Total will be – 50min of running, 300 lunges & 150 step-ups

*Aerobic training zone effort is appx 70-80% of max HR (hang around 70-75% for the 10min sections)

Bonus:
Farmer’s walk x 2min
Burpee to pull-up x 90sec
Dumbbell dead lift (one in each hand) x 60sec,
Bar hang x 30sec.
Rest x 1min, continue repeating for a total of 5 rounds.